Friday, 3 July 2015

It’s difficult to think about exercise whilst you’re sitting on an icepack after an episiotomy. But I knew I had to get moving after a few days so I started walking up and down the maternity ward twice a day. At home I started hobbling down to the corner (a miserable 20m) and back twice a day then gradually increased as I felt better and less sore. 12 weeks later and I've returned to my pump and cardio classes at the gym and my body is feeling normal with some additional jiggly bits.

Returning to exercise depends on a number of factors:

How fit and healthy you were before you had your baby

How your pregnancy and labour was

Caesarean vs normal birth

Whether you have injuries

Be guided by your healthcare professional but general
guidelines are as follows.

Within days:

Pelvic floor exercises

Slow walking as able

Gentle stretches – Some muscles were getting tight
from breastfeeding, carrying my little one and spending too much time in our
confined room. So I started stretching regularly my neck muscles, shoulders, plus
lower limb muscles.

5-8 weeks+

Walking - Pick up the pace and distance as able.

Swimming - Once your stitches and bits and bobs
have healed fully and bleeding has stopped.

Gentle low impact exercise - For example Pilates
and Yoga. Keep in mind that your ligaments and joints are more pliable and at
risk of overstretching.

Back to your pre-pregnancy exercise whether it is brisk walks,
weight training, gym classes or jogging.

Please give yourself plenty of time to heal (physically and
mentally), particularly if you have had a complicated pregnancy or labour. If
you feel any discomfort or are unsure please consult your
doctor/midwife/maternal health nurse/physiotherapist. Aim for a gradual return
to exercise and don’t place too much pressure on yourself. I like to exercise
because it gets me out of the house for some ‘me’ time, boosts my energy and
keeps me sane. You’ve just gone through a tough 9 months growing a human and
this is the time to enjoy being a mum!

About Foster Physio

Striving for excellence in the diagnosis and treatment of musculoskeletal dysfunction. We have a reputation for expertise in musculoskeletal, sports and spine injuries. Giving personalised care to help you return to sport, work & play.

We are currently in two locations in Narre Warren and North Bayswater.

Find out more on our website, facebook or email us at info@fosterphysio.com.au